CrossFit Surmount – CrossFit
1: Metcon (Time)
5 rounds for time
10 Front Squat @ 65/45
10 Assisted Pull-ups
2: Metcon (Time)
5 rounds for time
10 OH Squat @ 65/45
10 Pull-ups
3: Metcon (Time)
5 rounds for time
10 OH Squat @95/65
10 CTB
A: Metcon (8 Rounds for time)
EMOM 8
Odd: 6 ring rows
Even: 8/10 Cal on machine
B: Metcon (8 Rounds for time)
EMOM 8
Odd: 3 Strict Pull-Ups
Even: 8/10 Cal on machine
C: Metcon (8 Rounds for time)
EMOM 8
Odd: 3 Weighted Strict Pull-Ups
@ 60% of max weight or estimated max weight
Even: 12/10 Cal on machine
Accessory Work
Rotational lunge + med ball throw on
wall
3 x 15/side
No rest between sides
Rest 60 seconds between sets